What aerobic exercises do you perform?

Doing some proper exercise every day can help relieve the stress of life, better regulate the nervous system, and enhance the improvement of physical fitness, so that you can face all problems with a more positive attitude. Among the many exercise methods, aerobic exercise is the most effective. However, in addition to square dancing, aerobic exercise, and aerobics, what other exercises are there? Next, let us listen to what the editor provides us.

According to the classification of sports, aerobic exercise is divided into the following categories

Physical fitness: walking, jogging (including outdoor and indoor treadmills), rope skipping, mountain climbing, outdoor hiking, cycling, swimming, rowing, etc.;

Performance: dance (including ballroom dance, national standard dance, disco, etc.), sheping, aerobics, yangko, fan dance and other group dances;

Martial arts: Tai Chi, Tai Chi sword, Bagua boxing, etc.;

Strength and endurance: push-ups, sit-ups, push-ups, exercises with light equipment (such as dumbbells), various strength exercises with light weights and high repetitions on combined equipment in the gym, etc.

Ball games: table tennis, badminton, tennis, volleyball, golf, billiards, croquet and bowling, etc.;

Others: shuttlecock kicking, diabolo, kite flying, fishing, qigong and yoga, etc.

Aerobic exercise ranking

No. 1. Taekwondo

Advantages of exercise: It helps to reduce fat, increase muscle, and make the body light and agile; it is a confrontational sport that increases body flexibility and coordination; because the force of Taekwondo is applied to the waist, the effect of slimming the waist is most obvious.

Suitable for people: People who sit in the office for a long time and people who want to lose waist.

Exercise cycle: 2 to 3 times a week, 1 to 2 hours each time.

Calorie consumption: about 700 kcal/hour.

NO2. Swimming

Advantages of the sport: Swimming overcomes the resistance of water rather than gravity, so muscles and joints are not easily damaged, and the knee joints can be effectively protected; exercising in cold water relieves the heat, consumes a lot of calories, and combined with dieting, it is an exercise with significant weight loss effects.

Suitable for people: those with damaged knee joints, those who are seriously overweight, those who want to lose weight, and those who want to improve their physical fitness.

Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

Calorie consumption: about 650 kcal/hour.

NO3. Jogging

Advantages of exercise: Improve sleep quality. Through running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also improve; "ventilation" effect. During running, the average capacity of the lungs increases from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also increase greatly; protect the heart, heart rate, blood pressure and the elasticity of blood vessel walls will also increase; relieve stress. Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release substances that make people relax.

Suitable for people who want to lose weight, relieve stress, alleviate sub-health, and prevent cardiovascular diseases.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 650 kcal/hour.

4. Tennis

Advantages of the sport: Playing tennis looks like you are playing with your hands, but in fact you are using your core strength, such as your waist and abdomen. It is especially necessary for increasing waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much strength, but it can cultivate the sense of rhythm of movements and body coordination.

Suitable for people: people who want to lose weight and shape their body, tennis enthusiasts.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 560 kcal/hour.

NO5. Bicycle

Advantages of exercise: prevent brain aging, improve the sensitivity of the nervous system; improve cardiopulmonary function, exercise lower limb muscle strength and enhance overall endurance. Cycling provides the same endurance training effect on internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise that consumes a lot of calories. It has a good exercise and rehabilitation effect on cervical spondylosis, lumbar disc herniation, etc.

Suitable for people: those with damaged knee joints, severe overweight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 420 kcal/hour.

Aerobic exercise contains extremely rich content. The editor suggests that it is important to choose the exercise that suits you according to your personal circumstances. At the same time, you need to make some appropriate adjustments in your diet. If you want to keep your body healthy, you must stay away from junk food, carbonated drinks, tobacco, alcohol and the like. Be strict with your own behavior.